BECOME MORE AWESOME

The Legends Are True.

We provide expertly administered intelligent CrossFit programing with a virtual buffet of complimentary programs out of the Athletic Lab Sports Performance Training Center. The facility is awesome. Our coaches are even awesomer.

Start where you are. Use what you have. Do what you can.

Arthur Ashe

Hiding from your weaknesses is a recipe for incapacity and error.

Greg Glassman

I hated every minute of training, but I said, 'Don't quit. Suffer now and live the rest of your life as a champion.

Muhammad Ali

Squat, jump, climb, throw, lift.

Greg Glassman

The secret of getting ahead is getting started.

Mark Twain

No, it doesn't ever get any easier. You wouldn't want it to either.

Greg Glassman

Our Dream Team

We Triple Dirty Dog Dare you to find a better looking or more credentialed staff.

PERFORMANCE FITNESS

Weightlifting

This 75 minute class focuses on the Snatch, Clean & Jerk and their related lifts. Learn these complex lifts from coaches certified by USA Weightlifting. The lifts require a unique combination of strength, flexibility, power, and coordination not found elsewhere in sport. Get fit and strong while you learn these highly technical lifts under the watchful eye of one of our expert coaches. The class is appropriate for novices as well as athletes looking to compete in weightlifting.

Schedule:

Mon, Wed & Thurs @ 6pm

Saturday @ 11am

Endurance

The 55 minute Endurance class offers you the opportunity to do a more aerobically based training session involving aspects of strength and metabolic conditioning from CrossFit. The workouts typically incorporate running in addition to a bodyweight strength / endurance workout. We run a lot. And hard. And we often take advantage of the surrounding parks and greenways. All training is done under the supervision of our expert coaches.

Schedule:

Mon @ 6pm

Tues & Thurs @ 7am

Sat @ 9am

Mobility

This 55 minute long class is specifically designed to address mobility, flexibility and joint health. We will work on asymmetries, imbalances, and restrictions that may be limiting your performance or increasing your likelihood for injury. We incorporate bands, foam rollers and other modalities to restore tissue length and help your body work how it was meant to. We’ll use PNF, Active Isolated stretching techniques and Self Myofascial Release Techniques to help free up restriction. If you’re feeling stiff this class is for you.

Schedule:

Sat @ 10am

Comp Team

Our Competitive Team sessions are 90 minutes in length intended to provide a higher level for our members seeking to compete in events like CrossFit, mud runs, Spartan Races, metro dashes, etc. We lift heavier and use more challenging movements. All training is done under the supervision of our expert coaches to maximize your performance and skill. Because of the advanced nature of this class an invitation is required to attend.

Schedule:

Wed & Fri @ 6pm

Sun @ 10:30am

Strength

Our Strength cycle is an 8 week periodized training block consisting of 3 weekly 90 minute classes. You will develop strength in traditional barbell lifts like the squat, deadlift and bench press. The class is perfect for those looking to compete in strength sports or get stronger for CrossFit. The program is designed to complement the Weightlifting class and we offer a membership with access to both classes. Restrictions apply.

Schedule:

Subject to change. Please inquire with staff.

Rowing

Our rowing class is a variation on our popular running-focused Endurance class. Our coaches will put you through challenging metabolic conditioning sessions using one of our 12 Concept2 Rowers. Rowing is a great non-impact workout that incorporates almost every major muscle group. We also incorporate weight training and bodyweight strength work to maximize the training effect.